Cholesterol is a fat, also known as a lipid, produced by the liver and essential to our health. Of the two different types of cholesterol, high-density lipoprotein (HDL) is the "good" cholesterol, and low-density lipoprotein (LDL) is the "bad." Too much LDL cholesterol circulating through the body increases the risk of coronary heart disease, stroke and heart attack. A healthy, manageable cholesterol level is below 200. According to the American Heart Association, however, more than 102 million adults in the United States have cholesterol levels over 200, with a third or more of these adults pushing levels over 240. The good news is you can often manage cholesterol with the foods you eat.
Oatmeal
Oatmeal and other high-soluble fiber foods, such as barley, beans, apple, pears and avocado, can significantly lower LDL cholesterol in the bloodstream by reducing its absorption in the intestines. The Mayo Clinic recommends eating 10 grams or more of soluble fiber per day. Oatmeal is a great morning meal, a delicious addition to baked goods and a satisfying ingredient for your smoothie.
Salmon
Eating wild-caught salmon and other fish high in omega-3 fatty acids, such as mackerel, sardines and herring, can reduce the risk of developing blood clots and lower high blood pressure often associated with high cholesterol levels. Enjoy salmon grilled, baked, poached or sauteed. The American Heart Association advocates eating foods high in omega-3 fatty acids at least twice a week. Flaxseed, which is also high in omega-3, is a great vegetarian alternative to fish.
Walnuts
Raw walnuts--as well as almonds, pecans, hazelnuts and pistachio nuts--can lower blood cholesterol levels. The Food and Drug Administration reports that eating approximately 1.5 oz. of nuts per day can reduce the risk of heart disease and heart attack. Nuts are great as an afternoon snack, as a topping for your oatmeal or sprinkled over yogurt.
Yogurt
Pro-biotic yogurt contains live and active bacterial cultures such as acidophilus that are essential to good health. According to the Mayo Clinic, eating just a cup of pro-biotic yogurt per day can decrease LDL cholesterol levels and increase HDL levels. Eat yogurt as a morning snack, with breakfast or anytime you need a quick pick-me-up.
Olive oil
Olive oil contains high levels of antioxidants that can help lower the LDL cholesterol without affecting the HDL levels. The Food and Drug Administration notes extra virgin olive oil as the preferred type, and recommends using at least 2 tablespoons per day as your primary fat source. Use olive oil in dressings, as a part of a marinade, a substitution for butter and as a main ingredient of a dip.
